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Michael Bowen, Special to The Times-Picayune

About Me:

I coach, I measure, I run, bike and sometimes swim. I observe the human condition. I play with technology and hate to watch it die. Then, I drink coffee and do my "real job" as a training specialist for the Department of Defense.

It's not just the post-race, dude. There's a lot of small running clubs in the NOLA area which feed into NOTC. Thirty races/year keeps runners of all ability levels active. Add to that the social aspect of the post-race party (which, believe it or not, is mostly a staple of running in this section of the country) and you have what would be considered a "thriving running community."

And, from the humble viewpoint of this coach/runner/writer, runners don't drive three hours (like my wife and I do on several occasions) for "just" a good post-race party.

I appreciate your honesty, stiff - but it sounds like you were in the mood to speak ill of everything going on around you when you posted this comment. You didn't seem to be much enamored of The Classics, the guy who ran CCC, or Competitor Group's name change for Rock n' Roll, either.

Anyone who's getting out on the roads or involved in helping people get out on the roads deserve a handshake and a pat on the back for doing something constructive. Beats the heck out of sitting in front of a computer and making complaints on a Friday night.

I'm not the only coach who recommends increases of no more than ten percent - whether it be time or distance. The vast majority of coaches (Daniels, Pfitzinger, Galloway, Higdon, etc.) all recommend conservative (around ten percent) increases in training volume, defined in time or distance. Kevin Hanson, the coach of Desiree Davila (2nd place woman at Boston), as well as Brian Sell (US Olympic marathoner, 2008) mentioned in a seminar several years ago about spreading the ten percent across the week rather than tacking it all on a single day's running.

This post is not strictly about mileage, per se, but the fact you can easily become injured and spend more time and effort rehabilitating and less time enjoying your runs if you do not pay attention to what the run (the extended environment of climate and terrain, as well as the proximal environmental factors of shoes, diet, hydration, etc.) does to your body.

The title of my blog, "If I Were Your Coach:" means these are suggestions and recommendations which I've gleaned from six years of coachiing adult distance runners and an additional 13 years of running on the roads. Take them with the amount of salt (grain, shake, shaker, or box) necessary to make it palatable. If it works, fantastic. If it doesn't then just walk on. I won't mind.

NOLABen - Thanks for your compliments. I learned as an undergraduate studying history: "To steal from one person is plagiarism. To steal from many people is research."

I looked up some information about the Nike Vomero 5 on www.runningshoesguru.com. Several site visitors commented about the lack of cushioning in the Vomero 5 as compared to the Vomero 4; few also experienced knee pain.

I feel most comfortable in a cushioned shoe and tend to favor the Asics Gel Landreth and the Asics DS-Trainer; both shoes weigh about the same as the Vomero 5 and are well-cushioned. I personally would not use a minimalist shoe as an every-day trainer, but prefer a shoe like the K-Swiss K-Ona for races up to the 10K and half-marathon distance.

The best "generic" advice I would provide is to train in the lightest shoe possible which will still protect you from injuries. I've encountered several minimalist shoe/"barefoot shoe" fans who have (pun not intended) run themselves into trouble.

As for specific shoe advice I recommend you visit a specialty running store, such as Louisiana Running on Canal St. or Varsity Sports on Magazine. Specialty stores usually have experienced runners on staff; folks trained in evaluating gait, drawing out specifics on your running history, past injuries, favorite training terrain, favorite race distances, and - almost as important - how much you can stand to spend...before they point you to a particular pair of shoes. Once you have an idea what type of shoe is best the specialty store can assist you in staying healthy, and even re-evaluate your needs as necessary.

Ran/jogged/walked/pubbed this year - second year in a row - recovering from an achilles tendon injury while training for Rock n' Roll/Mardi Gras.

I thought having all of the participants "chipped" was great - in fact, I might have considered "racing" had I known. Probably wouldn't have made a difference - would have missed out on top-500.

A little disappointed in the smaller expo, but it was what it was.

Back to work/training/rehabilitation - want to run a good 10K this fall so I can get back to where I've enjoyed the CCC for seven years. Something I have learned these past two CCC's; the body still aches, no matter where I am on the course at the 40-minute mark. I prefer to be close(r) to the finish line.

The Competitor Group web site has a great article, just posted in Triathlete magazine, on the increase in running injuries which have been attributed to Vibram FF's and other "barefoot" devices. The knowledgeable doctors are saying to determine whether you're biomechanically efficient enough to wear them...should you want to give them a try. If you're not biomechanically efficient then it's probably best to be in a pair of shoes which will allow you to run.

Actually, Chuck was nominated and considered for the Browning Ross Award. This years' recipient was former North Florida state representative and former Southern Region Director Ken Bendy (who succeeded Chuck as Southern Region Director immediately A.K.).

Still, to be considered for the Ross Award speaks volumes to the dedication of Chuck George.

Kudos to you from your friends within the New Orleans and Gulf Coast running community!

I'm certain Chuck's service to the NOLA running community far exceeds the hours he spent in the employ of NOTC. His service as RRCA's Southern Region Director, and no doubt the advisory role to other local running groups outside of NOTC, was voluntary.

Were there any NOTC "volunteers" who were nominated for the RRCA national-level awards, to include:

Did NOTC nominate their RRCA State Rep, Betsy Boudreaux, as Outstanding State Rep?

How about NOTC honoring volunteers who amassed 2,000 hours of service with a National Volunteer Award?

Obviously, someone thought enough of Chuck to consider him worthy of the nomination.

The RRCA provides a great number of resources for individual clubs to honor and recognize the folks who make the races and programs happen...it's up to the individual club to have a sense of gratitude and thanks for the volunteer and complete the online application on the RRCA website.

Ben - in triathlon, higher-quality equipment does not always guarantee higher performance. Or more fun.

The only thing you are required to have to participate in a triathlon is a Consumer Product Safety Commission (CPSC) -approved helmet (if you buy it in the US, it's okay), as well as a road or mountain bicycle with two working brakes and plugged handlebars. You can swim without goggles; you can run barefoot. There are some techie things you cannot carry, like iPods, cell phones or radios, but the helmet and the bike requirements are - pretty much - the only thing you MUST follow.

(A bike rule story follows: I worked a race in Fairhope, AL a couple of months ago - a young man brought a modified mountain bike into transition; the frame was modified and made the wheelbase longer than the USA Triathlon maximum 75 inch distance. The head referee had to inform the young man he could not use that bike in the race.)

I did my first triathlon on a 300-dollar used (touring!) bike; a far cry from the first "serious" road bike I purchased from a former Tour de France rider in the mid '80s. And I ordered a low-end wetsuit which arrived in the mail the afternoon AFTER the race.

Most of the swims (especially the sprint races) in the South don't really favor wetsuit use, unless you're swimming in a spring in Florida. ;) Once you get into the longer distance races, like 5150s, 70.3s, and iron-distance races with swims ranging from 1500-meters to 2.4 miles, the wetsuits are used as much for buoyancy and body position more than staying warm.

Triathlon stores and clubs, bike and run shop bulletin boards are probably the short list of good equipment sources. Most tri-geeks eventually suffer from the "need new and better gear" syndrome, and many of them have spouses who will demand a one-for-one exchange...that means that old bike is going to have to be sold to someone before they can get their new Cervelo.

Nice piece, Katie! Trail running was one of the things I enjoyed about visiting my coach up in Ohio - they had a fantastic system not far from their home in Dayton. Nothing like flora and fauna to take your mind off the run!

If you are traveling beyond the immediate area there's a searchable list of trails by state on the American Trail Running Association website (http://trailrunner.com/trails/main_state_page.htm).

How true, Sean! NOLA definitely wins the heart/humidity challenge! I lived in Tampa for 14 years, ran there year-round and when racing fit could handle summer training runs (sometimes 2x day) with little difficulty. However, the northern edges of the Gulf Coast, and especially NOLA, have conditions which can wilt all but the most resilient runners.

I've always said it's goofy to do anything outdoors in NOLA during a month which doesn't possess an "R" somewhere within it.

Rivers - my friend George used to bring Rocco, his Dane, to our track workout every so often. He also preferred to play the "retiree" card. And when you have a dog who can disagree while looking you squarely in the eye...well, I guess there's not many good arguments to the contrary.

Yesterday, Rubin and I took a stroll around the park near our house, not long after my afternoon five miler. There were a half dozen teens who started asking questions about him. One asked about his ability to run fast, then asked if I would make him run fast.

I responded, "only if I can make you answer social studies questions."

Suffice it to say we continued on with our stroll.

Thanks for the appreciation - and congratulations, by the way, on making it through the first year as a runner. It's all downhill from here.